Skip to content



6 Best Chest Exercises for Women to Build Muscle


6 Best Chest Exercises for Women to Build Muscle
Table Of Contents

A strong and shapely chest is often seen as the hallmark of a great physique. Women have been warned about the dangers of working out their chest muscles for years. The fear of developing bulky muscles has led many women to shy away from exercises that could help them achieve a strong and healthy upper body.

But the truth is women don't have the testosterone necessary to build big, bulky muscles. Sure, they can get strong - but they're not going to get huge. So if you're a woman who's been avoiding working out your chest because you're afraid of getting too big, it's time to put those fears to rest and start reaping the benefits of a strong chest.

You will improve your posture and reduce your risk of injuries and boost your self-confidence and look amazing in that tank top or bikini.

This is why we have jotted down the key 6 exercises you can perform at the gym or home to boost your body's strength and appeal.

Why Train Your Chest?

Women have often been told to avoid training their chest muscles, as it will make them look too masculine. But there are plenty of good reasons for women to work on building up their chest muscles, regardless of how it might affect their appearance.

For one thing, strong chest muscles can help improve posture and prevent back pain. Additionally, well-developed chest muscles can help reduce the risk of common injuries, such as shoulder dislocation.

And, of course, a strong chest can also make it easier to achieve a more flattering overall silhouette. So if you're looking to build strength and improve your health, there's no reason not to try chest training.

Benefits of Chest Exercises for Women

The chest contains pectoralis major and pectoralis minor, which help you witness plenty of benefits. The primary benefit of working out on your chest is the building strength of your muscles. There are multiple chest workouts for women, like downward dog, knee push-ups, incline bench presses, and more, to help you gain the required shape and benefits.

Helps Maintain Good Posture:

Good posture is essential for maintaining a healthy spine and preventing pain. When you sit or stand up straight, your muscles and ligaments are able to support your spine properly. However, poor posture can lead to muscle strain, back pain, and other health problems.

Chest exercises are a great way to improve your posture. By strengthening the muscles in your chest, you will be better able to hold your shoulders back and maintain a straight spine. In addition, chest exercises can help balance the shoulder joint, improving your posture.

Improves Breathing:

Most of us don't think about our breathing unless we are short of breath. However, the way we breathe can have a big impact on our overall health. For example, shallow breathing can contribute to anxiety and stress, while deep breathing is linked with relaxation.

One way to encourage deep breathing is to strengthen the muscles involved in this process. The chest muscles, for example, play an important role in breathing. By performing regular chest workouts, you can help ensure that these muscles are strong and healthy. This, in turn, will lead to better breathing and improved overall health. So if you're looking for ways to improve your health, don't forget about your chest muscles!

Enhances Overall Breast Appearance:

Enhancing the appearance of your breast can be as easy as working out your chest muscles. Although it may seem counterintuitive, building muscle around your breast can actually lift and shape them.

In addition, chest exercises can help improve your posture, making your breasts appear even perkier. As a result, a regular chest workout can be an effective way to enhance the overall appearance of your breast. So next time you're looking to boost your breasts, head to the gym and work on those pecs.

Supports Your Entire Body:

Building up the muscles in your chest gives you a nice appearance and supports your entire body. Lifting movements require the muscular strength of your chest, and this added strength is beneficial for daily activities.

In addition, chest muscles play a role in stabilizing your shoulder and protecting your upper body. Therefore, strengthening your chest muscles will help keep your entire body healthy.

6 Best Chest Exercises for Women

To start your chest training, the following are some of the best chest workouts for women to help you gain the benefits and love your new strengthened self.

1. Renegade Rows

Renegade rows target the chest, arms, back, shoulders, legs, and abs. It is one of the best chest exercises for women since it has multiple benefits, like increasing stability and balance and building muscles in the middle and back. Renegade rows can be done with and without dumbbells; to make it challenging, you can choose dumbbells.

  • Begin the plank posture with hands on dumbbells under your shoulders and feet hip-distance apart
  • Keep a strong and engaged core while you remove the right weight from the floor and extend your elbow upwards.
  • Pause and return to the beginning posture.
  • Repeat on the other side.

2. Downward Dog

Downward dog exercise is a convenient chest workout for women. It helps strengthen the upper body and promotes circulation. Along with maintaining a good chest appearance and building muscles, it also relieves stress and tension.

  • Begin from your hands and knees on the yoga mat. Keep your shoulders above your wrists and your hips above your knees.
  • Put your toes under, straighten your legs and back, and relax your back and core.
  • Pull your hips back and push away with your arms while focusing on the core.
  • This is an upside-down, V-shaped position

3. Close Grip Bench Press

Close grip bench press advances the traditional form of bench press with an extra effort by using a narrower grip for your muscles. This workout is beneficial for your chest as a secondary muscle. This differentiates from the traditional bench press by locating your hands and elbows close to each other. In this way, it marks more pressure and importance to the chest and triceps.

This exercise can be performed by squeezing the dumbbells together and forming a close grip between your hands and elbows.

  • Lie on the bench with your feet meeting the ground
  • Grip the barbell with your hands around the shoulders width apart
  • Support your braces and squeeze the shoulder blades together to stabilize your body
  • Then lower the bar slowly and bring it to your sternum
  • Keep your elbows close to put an impact on your chest, and don’t arch your back

4. Dumbbell Bench Press

The dumbbell bench press is a chest workout for women that is highly effective because it provides greater motion in your press. You can handle the motion of your arms sufficiently, and it secures the movements in front of your body rather than outwards.

  • Lie your back flat on a bench and hold the dumbbells above your shoulders.
  • Lower then slowly, retracting your scaps together, stacking your wrist overtop of your elbow when you reach the bottom position.
  • After holding the dumbbells, press them back up to starting position.

5. Barbell Bench Press

Barbell bench press contains more weight, and any exercise with greater weight helps build strength and potential to form better ability. This workout is equally effective for the chest as it allows amazing stability and the movements held on the chest level help to form the expected appearance of your chest.

  • Lie flat on a bench and hold the barbell straight in line with your wrists.
  • Grab the barbell with an overhand grip and press them above your chest.
  • Lower the weight back down to your chest and repeat the reps.

These workouts are equally effective for chest workouts as they allow amazing stability, and the movements held on the chest level help form the expected appearance of your chest.

6. Knee Push-Ups

Knee push-ups are a healthy exercise to improve muscle building, especially for your chest. It works your upper body and helps build and strengthen muscles to the core. It helps in giving your chest, arms, and shoulders quality time and an easier approach to begin with.

  • Take the position of the regular push-ups; just rest your lower body on the knees and keep your body straight.
  • Push your body towards the floor and lower your torso to one inch from the floor.
  • Pause and slowly raise your body upwards.


1. What are some before and after photos of women doing the chest exercises long term?

Any woman who has ever been to the gym knows that a good chest workout is the key to achieving a toned and defined upper body. However, finding the right exercises and getting the most out of your workouts can take time and effort.

If you're looking for inspiration, check out these women's before-and-after photos from a chest workout at the gym. These ladies show that anything is possible with a little hard work and dedication, from push-ups and dumbbell presses to flys and cable crossovers.

So whether you're just starting or you've been working out for years, don't be afraid to try something new and push yourself to achieve your fitness goals.

2. List some female chest workouts that can be done with the at-home without equipment.

While many people think you need a gym membership and expensive equipment to get a good workout, that’s simply not the case. You can do plenty of exercises at home without equipment to help you build strong, toned muscles.

For instance, pushups are a great way to work your chest and arms and can be done anywhere. If you’re looking for a challenge, try adding tricep dips or close-grip pushups. Another effective chest exercise is the plank. This move works not only your chest but also your core and back. For an added challenge, try doing a plank with one arm raised.

Finally, don’t neglect your diet when trying to achieve your fitness goals. Eating healthy foods will help give your body the necessary nutrients to build muscle and burn fat. So, if you want to tone your chest at home without equipment, remember to include these exercises in your routine and eat a healthy diet.

3. What are some female chest workouts at home with dumbbells?

While most people associate working out with going to the gym, plenty of exercises can be done at home with minimal equipment.

For example, dumbbells are relatively inexpensive and can be used to target a variety of muscle groups, including the chest. Here are a few exercises that can be done at home with dumbbells to tone and shape the chest:

Dumbbell flyes: This exercise involves lying on a flat surface with a dumbbell in each hand. Hold the dumbbells above your chest with your palms facing each other, then lower them to the sides until your arms align with your body. Return to the starting position and repeat for 12-15 reps.

Dumbbell Presses: Start lying on a flat surface with a dumbbell in each hand. Press the dumbbells straight above your chest, then lower them to the starting position. Repeat for 12-15 reps.

Chest Dips: For this exercise, you will need something sturdy to grip, such as a chair or countertop. Place your hands shoulder-width apart on the object and extend your legs in front of you. Lower your body down until your elbows are bent at 90 degrees, then press back up to the starting position. Repeat for 12-15 reps.

Adding these exercises to your workout routine allows you to tone and sculpt your chest without having to leave home.

4. What are some back and chest workouts for ladies?

Building strong chest and back muscles can help improve posture, reduce the risk of injuries, and make everyday tasks like carrying groceries or lifting a child easier. Here is a simple yet effective back and chest workout for ladies looking to add some strength training to their workout routine.

Start by doing 10 push-ups, then rest for 30 seconds. Next, do 10 rows with dumbbells, then rest for 30 seconds. Repeat the entire circuit three times. As you get stronger, you can increase the number of repetitions or add additional sets.

By incorporating this workout into your routine a few times per week, you will soon see an improvement in your strength and muscle definition.

The Bottom Line

There you have it. The top 6 chest workouts for women can help you add more definition to your muscles, add strength and enhance the overall upper body appearance. Remember that any workout demands consistency and dedication to yield desired results. So make sure you are regular with your workouts, and you will see how they change the entire strength game for you!

Reading List

Article Sources

  • Schütz, Pascal, et al. ‘Chest Exercises: Movement and Loading of Shoulder, Elbow and Wrist Joints’. Sports, vol. 10, no. 2, Jan. 2022, p. 19. PubMed Central,

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • How Exercise Improves Brain Health? 8 Best Exercises According to Neuroscientists

    Exercise is essential to staying healthy and good for your body and mind. When it comes to staying healthy, exerci...

  • Morning Exercises: 8 Simple Exercises to Make You Feel Active All Day

    Are you feeling sluggish in the mornings and struggling to get out of bed? Starting your day with simple exercises...

  • 8 Intermittent Fasting Mistakes People Make & How to Avoid Them

    Intermittent fasting is the most favorite topic in the fitness world right now. It seems like everyone is doing it...

  • Intermittent Fasting Vs. Keto: Which One is Right for You?

    Trying to decide between the Keto and the Intermittent Fasting diets? It's unlikely that you'll go a day without r...

  • Boost Your Performance Using Compression Arm Sleeves While Exercising
  • 8 Steps to Fixing Tennis Elbow Pain While Lifting Weight

    When you lift heavy weight during exercise, you are likely to experience some pain in your elbows. The most common...

  • 5 Absolute Ways to Deal with Hunger Pangs During Your Weight Loss Journey

    Are you fed up with the odd-hour hunger pangs during your weight loss journey? The hunger pangs your stomach growl...

  • Weight Loss: Can You Achieve Your Goal with Exercise Only?

    The moment you plan to shed some extra pounds, the thought of not being able to eat your favorite foods holds you ...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Join over 235,000 other people who get our weekly health and fitness tips Free of spam, static, and fluff.

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Only in the DMoose App.

    Get exclusive access, member rewards, and more.